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Debunking Common Plantar Fasciitis Myths
We explain the true purpose of the plantar fascia - it's not supposed to stretch!
Find out why night splints, orthotics and other common treatments are BAD for the plantar fascia.
We explain how to treat Plantar Fasciitis properly.
One Super Important Fact:
When it comes to Plantar Fasciitis, there's a lot of bad advice on the internet. Stretching, Surgery and Cortisone injections are not the solutions!
The plantar fascia is a thick band of tissue that runs along the arch of your foot, connecting your heel bone to your metatarsals (also known as the ball of your foot). The plantar fascia is there to create the arch of your foot and contribute to proper balance and gait. You can think of it like a tightrope. You don't want your plantar fascia to loosen, or your foot will collapse. That's why people with flat feet or fallen arches have foot pain.
Having Plantar Fasciitis is Like Having Flat Feet
People with flat feet will experience far more pressure on their plantar than people with a normal arch. The flatter your arch, the more strain is absorbed by your plantar, and the more likely it is to tear. When tension pushes up on a normal arch, it buckles to prevent the increase in pressure. If you have flat feet, your arch isn't able to buckle like it should, so the tension isn't prevented like it is for people with a normal arch. This means your plantar is much more vulnerable to damage.
The plantar fascia is a ligament. It's not designed to bear any pressure on its surface. About 80% of your weight is balanced on your heels, with the other 20% balanced on the balls of your feet.
Putting pressure on the surface of the plantar fascia is what creates microtears, along with too much pulling strain, resulting in Plantar Fasciitis.
MYTH: Night Splints are Effective
REALITY: Night Splints are DAMAGING
Devices that are designed to stretch the plantar fascia, such as night splints, will only make your condition worse. Night splints actually re-injure your plantar every time that you wear them. When you sleep, your body has a chance to try to repair the plantar by attempting to pull the ligament back together. Wearing a night splint means that your plantar fascia doesn't get a chance to heal, because you're re-stretching it and re-tearing it. This means more damage to the plantar fascia, more pain, and a longer recovery time.
When your plantar is on stretch, like it is while wearing a night splint, it's in an unnatural position. You've already elongated your plantar by injuring it with microtears. You don't want to stretch it further with a night splint. You want your plantar tissue to heal back down to it's regular size. When your plantar tissue tries to heal in a stretched position, this can lead to further problems down the line, such as gait issues and flat feet.
MYTH: Arch Supports are Needed
REALITY: Arch Supports are BAD
It's a common misconception that arch supports (also called orthotic inserts) are needed to correct issues with the plantar fascia and arch of the foot. Actually, you don't want pressure applied to the middle of your foot pushing up, as this will only cause further stress and injury to your plantar fascia. Your arch is naturally occurring and messing with this structure is not a good idea.
If you're going to use any kind of extra support, make sure it's applied to the heel and ball of the foot, because these are the areas of your foot that are actually designed to withstand pressure. Extra support for the heel and ball is only required in rare circumstances, like in cases of fallen arches or flat feet. Think of your arch as a bridge, with the ball and the heel on either side to support it. Providing the heel and ball of your foot with added lift will help reduce the pressure on your plantar and reduce pain. You want to remove the pressure from the plantar and put it where it's supposed to go - the heel and the ball.
MYTH: Ball Stretching or Rolling Works
REALITY: Ball Stretching or Rolling UNDOES HEALING
Another popular treatment for Plantar Fasciitis is rolling the bottom of your foot over a ball. This is supposed to "massage" the plantar ligament to relieve pain. Again, like with arch supports, any upward force applied to the plantar fascia will only result in further pain and injury because the plantar was not designed to have this kind of force applied to it. You want to avoid putting pressure on the plantar so that it can heal. Ball stretching will only undo that healing and make your Plantar Fasciitis worse.
MYTH: Towel Stretches are a Good Idea
REALITY: Towel Stretches Have NO BENEFIT
Towel stretches are actually designed to stretch out your Achilles Tendon. They have no benefit for Plantar Fasciitis. Stretching out your Achilles Tendon too much can cause you to walk with a forward lean, putting more pressure on the plantar over time. Towel stretches can also lead to further tearing of the plantar fascia. Towel stretches should be avoided. They don't do anything to treat Plantar Fasciitis and actually put unneeded pressure on the plantar, which can lead to further damage.
MYTH: Steroid Injections Help
REALITY: Steroid Injections Can CAUSE RUPTURE
Steroid injections are just about the worst thing you can do to your plantar. Steroid injections (usually cortisone) are designed to temporarily relieve pain and swelling. However, they come with a variety of risks and side effects, especially when injected into the plantar fascia. According to an article in the PubMed archives, patients who receive steroid injections to treat their pain (but not heal their problem), were 6x more likely to have a ruptured plantar fascia. Once you've ruptured your plantar fascia, your only option is surgery. Cortisone injections are known to cause skin discoloration, allergic reaction, infection and nerve damage. They're also associated with chronic re-injury.
MYTH: Painkillers Can Help Me Be Active Again!
REALITY: Painkillers Should Only Be USED AT REST
NSAIDs and analgesics such as ASA, acetaminophen or ibuprofen are often used to treat the pain, but these drugs do nothing to treat the underlying contidion. They should never be used during times of physical activity. This is because painkillers completely block the pain signal, making you completely unaware that you're doing more damage to your plantar. Painkillers mask the pain, tricking you into thinking you're better and able to push yourself physically, when this will only result in further injury. It's fine if you need to take painkillers, but you should restrict them to times when your body is at rest. An ideal time to take painkillers, like ibuprofen is before bed. Using painkillers when you're active means risking complete rupture of your plantar, and this means surgery and an even longer recovery.
MYTH: Step Stretches are Effective
REALITY: Step Stretches CAUSE DAMAGE
Having your heel hang off the edge of a step puts pressure directly on the plantar fascia. This is not a good idea. Step stretches can cause serious damage and put you all the way back to the beginning of the healing process. Again, the plantar should not have any upward pressure applied to it. Your plantar is not designed to sustain this type of pressure. When you have Plantar Fasciitis, steps should be taken very carefully and you should make sure your entire foot is planted on each step as you go. When your Plantar Fasciitis is almost completely healed, there is a benefit to doing step-up exercises using the ball of your foot.
MYTH: Shockwave Therapy Works
REALITY: Shockwave Therapy HAS NO PURPOSE
Shockwave Therapy (also known as ESWT) is supposed to stimulate healing by directing sound waves to the injured tissue. There is little evidence to prove that this is an effective treatment method. It's also not known how ESWT actually works. Shockwave Therapy treatments can actually result in bruising, pain, tingling, numbness, reddening of the skin, and swelling.
MYTH: Surgery Can Fix the Problem
REALITY: Surgery Should Always Be A LAST RESORT
In most cases of Plantar Fasciitis, surgery is not required. Surgery should only be considered if your plantar is completely ruptured (in two separate pieces). There are many risks and complications associated with Plantar Fasciitis surgery, including nerve damage, infection, blood clots, neuromas (benign cysts), and flattening of the arch. There is also no guarantee that it will get rid of the problem for good. According to a study found on PubMed, 76% of patients who underwent an endoscopic plantar fasciotomy had not found relief. Plantar Fasciitis Release may also be unsuccessful. You need the plantar to remain tight, like the string on a bow. Cutting out a part of the plantar will cause the plantar to loosen, which could lead to fallen arches or other issues. Again, messing with the natural structure of the arch will only cause problems.
MYTH: It's Good to Massage the Plantar
REALITY: Massaging the Plantar is A BAD IDEA
When you have Plantar Fasciitis, you should be trying to rest your foot as much as possible. Your Plantar does not need to be "massaged", it needs to be rested. An injured Plantar should be treated in the same way as a broken bone in terms of physical activity. If one of the bones in your leg was broken, you wouldn't bear any weight on it, you'd use crutches. You also wouldn't treat a broken bone with a massage. While massages can stimulate blood flow, which is good, it's not worth risking the re-injury that could occur. A good indication of re-injury is pain. If you feel pain during a treatment like massage, it's time to stop.
How to Treat Your Plantar Fasciitis Properly
The safest and most effective treatment solution for Plantar Fasciitis is rest, along with ColdCure® and BFST® treatments.
Try to rest your affected foot as much as possible. Consider using crutches to keep the weight off your injured foot.
Use the ColdCure® Foot Wrap to relieve your pain and internal inflammation. ColdCure® can also be used to treat any flare ups of pain that occur during the healing process. If you're going to take painkillers, avoid using them when you're active, as this can lead to further injury. You can take them to help you sleep at night.
Use the BFST® Foot Wrap3x per day to promote blood flow to your injured plantar. This increase in blood flow works to heal your damaged tissue, accelerating the recovery process. Keep doing BFST® treatments for several months after the pain is gone. The healing process takes much longer than most people think. Even once the pain has disappeared, your plantar may only be 20% or 30% healed.
Make sure you don't secure the Foot Wraps too tightly during use, as you don't want to strain the plantar.
The Ultimate Solution:
If you really want to get better, here's exactly what you need to do.
Do a BFST® treatment first thing every morning. Do 2 or 3 more BFST® treatments throughout the day. This will help you heal quickly.
Wear a ColdCure® Wrap as much as possible to relieve your pain and swelling and protect your Plantar Fasciitis from further damage.
Avoid re-straining the injury as much as possible. KB Support Tape will help with this. Giving your foot a rest is hard, but it is very important in the early stages of healing.
Do this and your Plantar Fasciitis can truly heal - finally.
Medical Function - BFST® Wrap - Accelerated Healing
BFST® Wraps are Class II FDA Registered medical devices. This means they meet very high standards of quality, safety and performance. These devices were manufactured and tested to comply with the regulations that the FDA and Health Canada have established. Consumer grade products that you can buy at the store can't say the same. Consumer goods aren't held to the same high standards as medical grade devices like the BFST® Wrap. The FDA and Health Canada hold medical device manufacturers accountable, unlike consumer goods manufacturers whose products are lower quality.
The Blood Flow Stimulation Therapy (BFST®) Wrap is designed to promote blood flow in injured tissue below the dermal (fat and skin) layer. Utilizing our proprietary Energy Web®, specially controlled and incredibly safe EMR energy envelops the affected body part and stimulates blood flow in the soft tissue deep beneath the skin. The resulting blood flow brings oxygen and nutrient-rich blood to the injured area, accelerating the healing process.
BFST® Wraps come with a 3 level power controller. We recommend that everyone starts at Level 1 and works their way through the levels gradually as their Plantar Fasciitis heals. Proceeding immediately to Level 2 or 3 will not speed up your healing time. You need to condition the body first. When you first start your treatments on Level 1, you may feel a slight warming sensation in the treatment area. This is because, at first, your circulation is poor. The more treatments you do, the better your circulation will become and the less warmth you will feel. This is good. As the warmth lessens from treatment to treatment, this is an indication that your circulation is improving. Better circulation means blood flow all the time, not just during treatments. This is the goal. When you feel almost no warmth during a treatment, it is time to move up to the next power level. Don't rush it though, more heat doesn't mean better treatment. In fact, less heat means better treatment, so take your time moving up in levels.
BFST® Wraps are the heating pads of the future. Heating pads bring blood to the surface of your skin and make it hot to the touch. BFST® Wraps stimulate blood flow deep beneath your skin to repair your damaged tissue. Bringing blood to the surface of your skin does nothing to heal the injury deep below. BFST® Wraps work to actively heal your soft tissue injury through the promotion of blood flow. Heating pads can't do this.
The Energy Web® of the BFST® Foot device comes inserted inside a soft, comfortable neoprene wrap. The wrap molds the Energy Web® to the bottom of your foot and up the back of your heel to target the entire Plantar Fascia region. This ensures that you receive an even distribution of energy over the entire injured area. The wrap comes with a removable Velcro® belt that you can apply around your foot to adjust the fit. The BFST® Wrap does not need to be removed following a treatment. Simply unplug the device and remove the electrical components. This will act as a reminder of your injury and help prevent further damage to your Plantar.
I ordered the Plantar Fasciitis BFST Wrap. Here's my status right now: Plantar Fasciitis has wonderfully healed up. I have very little pain and I'm very thankful for you guys for the device and the advice along the road.
The purchase of every BFST® and ColdCure® Wrap comes with the free professional consulting services of our King Brand® Advisors. This added benefit is extremely valuable in terms of your treatments and overall recovery. One of our Advisors will contact you 4 or 5 days after your order has been delivered to see how your treatments are going and answer any questions you may have. Our Advisors are thoroughly trained on Plantar Fasciitis and can help you create a treatment plan that is specific to your needs. They are also highly knowledgeable when it comes to BFST® and ColdCure® technology and treatments. Our Advisors spend all day every day helping people like you through every stage of their recovery. They are truly dedicated to helping you heal and feel better as quickly as possible. While one of our Advisors will follow up with you directly, you are welcome to contact us any time if you need any treatment advice or guidance. We're here to help you every step of the way.
Medical Function - ColdCure® Wrap - Extreme Pain Relief
For dealing with the swelling and pain associated with Plantar Fasciitis, nothing works better than cold and compression, and if there is a lot of pain and/or inflammation present you will want to start with ColdCure® treatments.
All of our gel packs are custom designed for the shape of the body part they're intended to treat. Each body part is uniquely shaped, which is why all of our gel packs are uniquely shaped too. This means you're getting the best coverage and treatment possible. The ColdCure® gel pack is enclosed in a soft, comfortable, quality neoprene wrap. It conforms to your body to ensure that your foot receives an even distribution of cooling power.
ColdCure® technology was developed specifically to address the need for a cold compression device that does not freeze the skin and underlying tissue. Our gel packs pose no threat of cold burns. This makes them much safer to use than other products that use ice, which can cause the skin to freeze, leading to permanent damage. ColdCure® gel packs are completely safe to use for extended treatment durations, meaning faster relief of pain and swelling. Our ColdCure® technology is a huge improvement on regular ice packs.
Each ColdCure® Wrap comes with 3 swappable gel packs that have 10x more cooling power per lb than other products. An excellent value! Unlike other gels that are mushy and watery, our gel is firm but also flexible. ColdCure® gel packs contain 3x more gel than other packs, for maximum coverage of your plantar. And, the gel inside the wrap doesn't move around. It stays in place to ensure the effective treatment for the bottom of your foot.
The gel packs are inserted inside the wrap one at a time, so you can have the other two charging in the freezer to keep your cold therapy going. Do treatments in 20 minute intervals throughout the day, for as long as you need relief.
Other gel packs are notoriously famous for having hot and cold spots. When cold pressure is applied to the foot, the gel starts to warm up in that specific spot faster than the rest of the pack. At King Brand®, our XC RigiGel® formula helps to distribute the cold energy evenly throughout the pack. The cold energy in our gel packs is transferred from the cool spots to the warm spots much more effectively. Yet another feature, this valuable improvement makes treatment much more effective, as your painful, swollen plantar will receive the cooling power of the entire gel pack. The temperature-balancing power of this gel formula is unmatched.
If you want to get rid of your Plantar Fasciitis as quickly as possible and return to your regular activities, use the ColdCure® and BFST® Foot Wraps. All King Brand®ColdCure® Wraps are FDA Registered Class I medical devices. They exceed all government and health agency regulatory requirements for cold therapy, specifically for use in treating soft tissue injuries. When applied, these medical grade cold compression wraps will immediately reduce the risk of further damage from excessive swelling. Doctors and Therapists agree that controlling swelling is a fundamental part of reducing long-term, permanent damage resulting from soft tissue injuries.
You know, those treatments are pretty good. I am getting significant relief. I really, really am... I'm glad you called me, thank you. I'll tell you that this is the best thing that I have gotten to help, to help me so far... So far so good. My pain in really, really, really going way. It really is. I am able to stand and walk and do stuff a lot better.
When you're not doing treatments with your BFST® and ColdCure® wrap, your injured tissue is vulnerable to further damage. KB Support Tape™ is critical in preventing re-injury. You're going to be amazed at how a simple roll of Tape will stop the sharp pains when you move the wrong way. To recover, you need to stop that painful re-injury process. You don't want to re-injure your fragile tissue and make your Plantar Fasciitis worse. Apply KB Support Tape™ every morning to provide your Plantar Fasciitis with support and protection.
Why does Support Tape work? Our skin is soft and elastic and can stretch much more than the tissue underneath. When you apply KB Support Tape to your skin, it becomes a much more rigid surface than before, serving to limit how much the skin can stretch. The Tape makes your skin a source of outside support to hold your tissue in place from above, helping you avoid re-injury. That's why we call it Armor For Your Injury.
Professional athletes tape their injuries all the time. KB Support Tape provides safe, high grade, optimal Armor For Your Injury. It is made from the highest quality, hospital grade, biocompatible materials which most sports tapes are not. KB Tape is 100% KB Quality.
KB Support Tapeprovides your Plantar with a protective layer to help balance your weight and prevent further damage. This will contribute towards faster and more complete healing.
KB Support Tape comes in 2 styles: Pre-Cut Strips and a Continuous Roll. These 2 styles come in 3 different colors: Blue, Black & Beige. There's no functional difference between the colors, they just let you express your personal style.
The Pre-Cut Strips of KB Support Tape are ideal for people who want to use their tape on-the-go. Since they're already cut into ready-to-use strips, you can apply and go! Each roll of Pre-Cut KB Support Tape contains 20 individual strips. Each Pre-Cut Strip is 2 inches wide and 10 inches long.
The Continuous Rolls of KB Support Tape are perfect if you are looking for a more customizable tape. You can cut the tape into a variety of different lengths and sizes to achieve a completely unique application for your plantar. Each box contains 1 Continuous Roll of KB Support Tape that is 2 inches wide and 16 feet long.
While we found the above application to be effective for Plantar Fasciitis, it is only an example. We encourage you to try different applications for Plantar Fasciitis to find the one that works best for you. Listen to what your body is telling you. Use the pain as a guide when you are taping. If you feel pain in a specific part of your foot, apply the tape there.
When applying the Tape to your Plantar, you want it to be fairly stretched in the middle. No stretch should be applied at the ends of the tape, but if you want the Tape to act as a Plantar support, you will want to apply a good amount of stretch in the middle. It is important to listen to what your body is telling you. If you feel pain in a specific area of your foot, adjust your taping method, and apply the tape to cover your pain.
I'm on week 2 and I already feel a HUGE difference! I'm pretty much pain-free
What sets KB Support Tape apart from the other tapes out there? For one, it's not athletic tape, it's medical tape. This means our Tape is manufactured to ISO 10993 standards, which ensures that our Tape is made from extremely safe, biocompatible materials. Our Tape is actually made from materials that are safer than most baby products, including toys, clothes and even diapers. Don't let the big brand tapes fool you! Most of them are made from toxic materials, because there are no standards for athletic tape. Some big brand tape glues even contain carcinogenic ingredients. At King Brand®, your health and safety is of utmost importance, which is why KB Support Tape is manufactured to such high standards.
When you entered our site, a Plantar ColdCure® and Plantar BFST® medical device were automatically put into your shopping cart. What's in your cart now are the two things you need to stop the pain and speed the healing of your Plantar Fasciitis. As an added bonus, your cart now includes Free Express Shipping, which is a savings of $20.00!
Most people find King Brand is the best online experience ever. Our products are simply the best treatment for Plantar Fasciitis. Delivery is fast. Our staff are incredibly knowledgeable and helpful. We do everything we can to help you.
This Rechargeable Battery Pack is designed to make your BFST® Wrap completely mobile. It attaches anywhere on your wrap by using the Velcro patch included, and lasts 3-20 treatments, depending on what level you're on. This means you can do your treatments wherever you go! You can do treatments in the car, at work, or while you're doing chores around the house, all without being plugged in. Use it wherever the day takes you.
The Battery Pack is easily charged using your BFST® power supply. The indicator lights on the Battery let you know when it needs to be charged again. It takes approximately 4 hours to achieve a full charge when the Battery is at 0%.
The Battery Pack makes it so much simpler to get in your 3-4 BFST® treatments per day, because you don't have to wait around while you're plugged into an outlet anymore.
*The Rechargeable Battery Pack is specifically designed to work with your BFST® Foot Wrap. Your BFST® Wrap comes with the components you need for treatments and to charge the Battery. For further information on whether a Battery Pack is suitable for your treatment schedule, please contact our Treatment Advisors by email or phone.
I love your products. I'm a personal trainer and I've actually recommended them to several of my clients!
Customer: 19298343 BFST Foot July 25, 2021
Combination Therapy BFST®+ ColdCure® Treatments
BFST® for Rapid Healing ColdCure® for Pain & Swelling KB Tape to Prevent Re-Injury
Step 1: Relieve the Pain
Use the ColdCure® Wrapseveral times a day to reduce not only the visible swelling you may see on the surface, but also the inflammation you may have and cannot see, deep down in the soft tissue.
Step 2: Improve Mobility
Avoid using the BFST® Wrap until your inflammation and swelling has subsided. Start your BFST® treatments on Level 1. For maximum benefit, please take into consideration that each 20 minute treatment optimizes your blood circulation for an average of 4 hours. We recommend 3-4 treatments daily, spread throughout the day. During the day, do a BFST® treatment every 4 hours or before any type of physical activity. This can include anything that puts a strain on the injured area (walking, standing for extended periods, etc). This can also be used for preventative measures after a full recovery to optimize your blood flow.
Step 3: Treat Flare-Ups
Do a ColdCure® treatment any time you experience a pain flare-up or after any physical activity to prevent further injury and reduce swelling and inflammation. Wait 30-45 minutes after your ColdCure® treatment to use BFST® again. This time will allow the blood flow and body temperature to regulate again. Refrain from using ColdCure®within the 4 hours following your 20 minute BFST® treatment. This will counteract the treatment. If necessary, use the ColdCure® Wrap for pain control, then follow up with another BFST® treatment.
Step 4: Use KB Support Tape™
Any time you're not doing a BFST® or ColdCure®treatment, wear KB Support Tape over your Plantar Fascia. More Tape means more support, so if you're doing something physically demanding, you may want to apply an extra layer of Tape. If you're taping and doing multiple BFST® treatments throughout the day, do your first BFST® treatment before the Tape is applied and your last treatment after it has been removed at the end of the day.
Step 5: Complete the Healing Process
When you're recovering from Plantar Fasciitis, the pain ends long before you've finished healing. In fact, the pain is usually gone once you're about 20-30% healed. The healing process is very complex and takes much longer than most people realize. (You can click here for the full story.) The key thing to remember is that long after the pain stops, your Plantar Fascia is still healing. This means you need to keep doing BFST® treatments in order to complete the healing process. Doing regular BFST® treatments for months after the pain is gone is extremely beneficial. Do a BFST® treatment prior to any physical activity. This will act as a warm up for your circulatory system. You should also continue to tape your Plantar Fascia to help prevent re-injury.
King Brand® soft tissue rehabilitation medical products are the #1 choice by top Athletic Therapists and Medical Practitioners worldwide. We provide guaranteed results and customer satisfaction. Like all King Brand® products, there simply isn't a better performing option. All King Brand® products come with a 100% satisfaction guarantee. Try our products and if you are not completely impressed, you can send them back for a full refund. We know you will love them though because over one-hundred thousand people already use them and rave about the results.
The King Brand® products shown are FDA Registered medical devices. That is not all. They have also been registered with Health Canada which means they have received twice as much review.
FDA and Health Canada Registration does not mean that we fill out a form to become Registered. Our claims are quite significant, and because of these claims the government agencies visit for week-long inspections to ensure that the end user is always receiving the safest effective medical devices we can offer. With two different countries of regulators this means our products get twice the oversight, ensuring exceptional quality and performance.
It is not required but we are also ISO-13485 compliant. This enforces standards are established by the International Standards Organization for global manufacturers of medical devices.
It is not required by any regulator, but we use only the safest materials in our products. ISO-10993 regulation ensures that our products are made from higher quality materials than most baby products, including diapers. This is the highest bio-compatibility safety standard in the world. This is the highest hospital grade - think Intensive Care and Operating Rooms. Our materials go through ISO-10993 testing to ensure they are safe for you. No consumer products are produced to this high standard.
King Brand products are, in fact, hospital grade through and through. ISO-60601 is the International Standard for Medical Device safety from an electrical standpoint. In spite of the BFST® being an electrical device, BFST® can be used in hospital emergency rooms and operating rooms without affecting other equipment. You can use any medical device with a BFST® and neither device will know the other one is there. This is a very tough standard to meet, but we do it and you benefit.
King Brand products meet over 20 different safety and quality standards that are not required even for medical devices and FDA registration. If we think there is anything that can be done to make our products safer and more effective, we have done it. That is the approach to everything we do and that is why our company and products are so highly regarded.
NotefromKBWebMaster-ThetextbelowisprimarilyintendedtoassistwithGoogleproperlyclassifyingthispagecontent.Tolearnmoreaboutourproductspleasevisitourwebsite.<br>Therearemanymythssurroundingthetreatmentofplantarfasciitis.Nightsplintsarebad,notgood. Night splints stretch your foot and will only make your condition worse. Orthotics will push up on the bottom of your foot, causing re-injury. Rolling the bottomg of your foot on a ball is a bad idea. This upward force on your plantar will cause further pain and injury. Towel stretching forces your foot into an unnatural position and puts strain on the plantar. Towel stretches will only undo your healing. Cortisone shots are associated with many risks and complications, the worst of which is the rupture of the plantar fascia. Step stretches are another exercise that will only harm your foot because it puts direct pressure on your plantar. Your plantar is not designed to bear any weight. Surgery for plantar fasciitis should only be considered as a last resort, but is a requirement for ruptured plantars. Surgery can result in blood clots, infection, neuromas, nerve damage and flattening of the arch. If you want to heal your plantar fasciitis quickly, you need BFST. If you want to treat plantar fasciitis pain you need coldcure. plantar fasciitis symptoms are plantar pain and swelling. A sore plantar can be helped with plantar fasciitis exercises although plantar exercises won't cure all plantar injuries. Some plantar injuries require plantar fasciitis surgery. This may heal the injured plantar but the pain in your plantar after surgery can be severe. The best plantar fasciitis treatment is BFST. The best plantar fasciitis pain treatment is coldcure. These wraps are incredible. They feel comfortable. They work.